The Exercise Coach South County

09/07/2026

09/06/2026

(NEW EPISODE) Answering Common Body Composition Questions with Guest Will Dahlgren From InBody USA . . . https://bit.ly/4x5UBdf

09/04/2026

(NEW EPISODE) https://bit.ly/4ygPYhr Tune in for our conversation to learn what a body composition scan can show you about your metabolic trajectory . . .

09/03/2026

(Recipe of the Week) This dairy-free coleslaw is made with fresh and crunchy cabbage, carrots, herbs, and a creamy, tangy mayo based dressing. All the flavors you love in a traditional coleslaw recipe but without any sugar or dairy, and ready in just 20 minutes.

Dairy-Free Classic Coleslaw

(via: https://bit.ly/4csuXYO)

Ingredients

3/4 cup mayonnaise (Primal Kitchen Paleo Mayo Recommended)
2 tablespoons coconut aminos (optional, but adds a bit of sweetness)*
3 tablespoons apple c***r vinegar
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
7–8 cups shredded cabbage
1 cup shredded or julienned carrot
1/2 a small red onion, thinly sliced
1/4 cup chopped parsley, optional

Instructions
Make the coleslaw dressing. Add mayo, coconut aminos, apple c***r vinegar, garlic powder, onion powder, kosher salt, and black pepper to a large bowl and whisk to combine.
Add the remaining slaw ingredients. Add cabbage, carrots, red onion, and parsley to the same bowl and toss together using kitchen tongs until veggies are thoroughly coated in the dressing. Season to taste with salt and pepper.
Chill and serve. Refrigerate for at least 15 minutes before serving. Toss together once more to coat the slaw evenly in the dressing and enjoy!

Note: Use homemade paleo mayo or or Primal Kitchen mayo as recommended above to make this dish approved for the 30-Day Metabolic Comeback Challenge. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

09/01/2026

"I love love love this exercise program! I am 70 years old and have never been stronger or more toned. The fact that it only takes 20-minutes a couple times a week is a bonus. The staff is amazing and you can tell they really care about us and our health."

- Mary D., Midlothian, VA

08/29/2026

(NEW EPISODE) https://bit.ly/4zJV1ZA Strength training has a great return on investment. Find out why in today's episode . . .

08/29/2026

https://bit.ly/4gGjE0v The Exercise Coach is excited to share an interview that Brian Cygan recently had with Robert Reiss, author of The Transformative CEO and host of the Nationally Syndicated CEO FORUM Radio show. Brian will also be featured in an upcoming special edition of "The Top 20 Entrepreneurial Leaders in America". Check out this quick 20-minute interview!

08/28/2026

(NEW EPSIODE) The ROI from supervised exercise: https://bit.ly/4zCpOY7

08/28/2026

(NEW EPISODE) https://bit.ly/4zJV1ZA Here's why investing in a strong, healthy you now could save you and your family money, time, and energy in the future . . .

08/26/2026

(Recipe of the Week) This creamy paleo tuscan garlic salmon is a super-tasty one-skillet meal that’s perfect for weeknights and full of flavor!

Tuscan Garlic Salmon

(via: https://bit.ly/4zD2VDF)

Ingredients

5 salmon fillets skin on or off
Sea salt and freshly ground black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
2 Tbsp ghee or avocado oil or olive oil
1 small onion diced
6 cloves garlic minced
2 teaspoons arrowroot flour or tapioca
3/4 cup broth of your choice
3/4 cup coconut milk or preferred dairy free milk
1/2 tablespoon mustard any kind
1 tablespoon nutritional yeast optional, for flavor
2 teaspoons Italian seasoning blend
1/4 tsp sea salt or to taste
1/8 tsp freshly ground black pepper or to taste
1/2 cup sun dried tomatoes roughly chopped
2 cups kale or spinach, roughly chopped
Fresh minced parsley for garnish

Instructions

Season the salmon liberally on both sides with sea salt and freshly ground black pepper, ad the onion and garlic powder.
Heat a large non stick skillet over medium high heat and add a tablespoon of the oil or ghee. Once hot, place the salmon in the skillet flesh side down, and cook about 4 minutes on the first side, flip, and cook another 3 minutes or until cooked to preference. Using tongs, remove to a plate and set aside.
Lower the heat to medium/medium low and add the remaining oil or ghee. Add the onion and cook a minute until soft and fragrant, then add in the garlic and cook another 45 seconds to soften.
Whisk the tapioca or arrowroot into the garlic and onions, the slowly pour in the broth white whisking, then the coconut milk. Stir to combine, then stir in the mustard, nutritional yeast, Italian seasoning, sea salt and black pepper.
Cook and stir over medium-high heat until it starts to thicken - about one minute.
Add the spinach and sun-dried tomatoes and allow mixture to simmer until spinach is wilted and tomatoes are softened. Add the salmon back to the skillet and simmer another minute to heat through.
Serve over cauliflower rice or with roasted sweet potatoes and garnish with parsley if desired. Enjoy!

Note: This dish is approved for the 30-Day Metabolic Comeback Challenge. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT